Episode 12 - How to Strengthen Pelvic Floor for Running: 7 Fundamentals for a Responsive Pelvic Floor

Episode Summary:

In this episode Alison explores the importance of pelvic floor function for runners and outlines seven core principles from her Pelvic Floor Fundamentals course. She begins by sharing a personal story that underscores the emotional and physical demands on mothers, linking it to her own journey of rediscovery through running. She then explains how a "responsive" pelvic floor can prevent common issues like leakage, improve running efficiency, and reduce stress on the body. Alison’s approach includes understanding the pelvic floor’s interconnected role with core and hip stability, developing a full range of motion through key muscle groups, and incorporating dynamic, functional movement. She emphasizes that a resilient pelvic floor should work automatically and efficiently, allowing runners to stay focused on their stride rather than on managing symptoms.

Key Takeaways:

• Responsive Pelvic Floor: A responsive pelvic floor allows runners to run without worrying about symptoms like leakage, enhancing both confidence and running efficiency.
• Integration with Core and Body: The pelvic floor is part of a larger system, working in sync with the diaphragm, core muscles, and hips to manage intra-abdominal pressure and stabilize the body while running.
• Rotation and Length: Effective pelvic floor function relies on the natural lengthening that occurs through rotation in the hips and torso. Instead of relying on voluntary contractions, the pelvic floor lifts dynamically as the body moves.
• Key Muscle Connections: Muscles like the adductors and glutes are essential to pelvic floor health, as they support proper range of motion and impact the pelvic floor’s ability to contract and release fully.
• Strength and Dynamic Training: Strengthening the entire body with dynamic, impact-oriented exercises—such as single-leg hinges and yielding movements—helps the pelvic floor respond effectively to the stresses of running and manage force and gravity efficiently. 

Time Stamps:

[00:00] - Introduction

[00:41] - Personal Reflection on Motherhood and Running as a Coping Mechanism

[05:51] - Defining a Responsive Pelvic Floor

[10:41] - Fundamental 1: Pelvic Floor as Part of a Whole

[15:01] - Fundamentals 2-4: Length, Quadrants, and Muscle Connections

[27:58] - Fundamentals 5-7 and Building Strength

Resources Mentioned:

• Pelvic Floor Fundamentals for Runners: Support your pelvic floor through a whole-body approach so that you can run freely in just 30 minutes a week!

Quotes:

“There was a time when running was my lifeline—it was my therapy and the thing that helped me cope with motherhood’s toughest moments. I know so many moms out there are looking for that same relief, but sometimes their bodies just aren’t cooperating, and it’s frustrating.”

“The pelvic floor isn’t something we can just think about or contract and expect to work perfectly. It’s a dynamic system—like a trampoline that has to catch and release in time with every stride. When we start to understand how it works with the rest of our body, it opens up a whole new way of thinking about our running.”

“It’s about so much more than just the pelvic floor. The way our ribs, core, and hips work together affects everything. A strong, aligned body reduces the load on the pelvic floor, so the more strength and awareness we build throughout the body, the less we have to think about pelvic floor symptoms when we run.”

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